The tiny fish known as sardines pack significant nutritional value, making them a healthy addition to your diet. According to the World's Healthiest Foods website, at least 20 different fish varieties are sold under the name "sardine" around the world. The common features among the varieties include that they live in salt water, have soft bones and are silver in color.
Vitamins and Minerals
Sardines are packed with vitamins, minerals and other nutrients beneficial to the body. Sardines are particularly high in vitamin B12, at 137 percent of the daily value, and selenium, at 69 percent of the daily value, per 3.25-ounce can. Selenium serves as an antioxidant, which may reduce cancer risks. Sardines also contain vitamin D, tryptophan, omega-3 fatty acids, protein, phosphorus, calcium and vitamin B3, according to the World's Healthiest Foods. The number of different nutrients in sardines makes them a healthy choice for meals and snack time.
Source of Protein
Sardines provide a source of protein, which is essential in a healthy diet. According to the World's Healthiest Foods, protein supplies amino acids, which then create more proteins in the body. The proteins play a role in immune system antibodies, muscles, connective tissues, skin, hormones and oxygen movement throughout the body. The Mayo Clinic recommends that 10 to 35 percent of your daily calories come from protein.
Improved Heart Health
Many of the nutrients found in sardines may improve heart health, the World's Healthiest Foods explains. In particular, the omega-3 fatty acids and vitamin B12 are known to help cardiovascular health. Omega-3 fatty acids may also help lower your cholesterol and triglyceride levels.
Bone Health
The calcium in sardines supports strong bones. The vitamin D in sardines helps your body better absorb the calcium, further improving bone health. Vitamin D is not often found naturally in foods, making sardines a healthy choice for improving bone strength.
Less Contamination
A concern for those eating seafood is contamination, with mercury and other heavy metals often accumulating in fish. In general, the larger the fish, the higher concentration of these contaminants. Sardines' small size and their plankton-only diet means little contamination compared to other fish, according to the World's Healthiest Foods. Without the high mercury concentration, sardines are a safer choice for seafood.
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